Today's WOD

WOD 1: Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground.
Post impressions to comments.

WOD 2:
3 rounds for time of:
500m Row
21 Ring Push-ups
21 KB Swings, 1.5 pd.
21 Unders